Back Exercise · Weighted
Weighted One Hand Pull Up
A one-arm pull-up is already an elite-level strength benchmark most lifters never reach; adding weight on top of that puts this firmly in the realm of advanced calisthenics athletes rather than general training. It demands not just lat and bicep strength but serious core and grip stability to keep the body from rotating during the pull. This is a goal to build toward over years, not a standard accessory exercise.
Go to the movement stepsAlso known as: Weighted One Hand Pullup
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Weighted One Hand Pull Up
- Grip the pull-up bar with an overhand grip, slightly wider than shoulder width.
- Hang from the bar with your arm fully extended and your body straight.
- Brace your core and pull your body up toward the bar by bending your elbow and squeezing your back muscles.
- Continue pulling until your chin clears the bar.
- Lower your body back down to the starting position with control.
- Continue for the set reps, taking care to lower with control and reset your posture between each rep.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
Add the Weighted One Hand Pull Up to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Weighted One Hand Pull Up mainly targets your Lats, with your Biceps helping support the movement, along with your Forearms.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Lats Exercises
Back Pec Stretch
Band Assisted Pull-Up
Band Close-Grip Pulldown
Band Fixed Back Close Grip Pulldown
Band Fixed Back Underhand Pulldown
Band Kneeling One Arm Pulldown
FAQ
- What muscles does the Weighted One Hand Pull Up work?
- The Weighted One Hand Pull Up mainly works your lats. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Weighted One Hand Pull Up?
- You do the Weighted One Hand Pull Up with a weighted. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Weighted One Hand Pull Up?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Weighted One Hand Pull Up?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.